Eating well

The next stage is about paying more attention to how much you eat. Remember, to lose weight you need to consumer fewer calories that you burn. But rather than count calories, use the portion guide for each food group to plan meals and snacks and ensure your diet stays balanced and portion ¬ñ and calorie - controlled.

The amounts given will help most women and men lose around a pound a week (more if you are also more active, but not more than the healthy limit of 2lbs a week). The guide for women provides around 1500 calories, and for men (or very active women) it¬ís around 1900 calories

While the eating plan is well balanced, a one a day multivitamin and mineral supplement (which provides amounts close to the Recommended Daily Allowance) can be a good 'insurance policy' for eating plans with less than 1900 calories.

A suggested meal plan

Breakfast

Bowl of cereal & milk or 1-2 slices of toast

Piece of fruit or fruit juice

Cup of tea

Mid-am Fresh fruit

Lunch

Sandwich (2 slices wholemeal bread)

Cold meat/ cheese/egg

Tomato/salad

Fruit & yoghurt

Mid-afternoon. Slice of malt loaf or 2 oatcakes

Evening

Meat/fish/chicken/vegetarian dish

Vegetables/salad

Potatoes/Rice/Pasta

Small scoop ice cream & fruit

NB This is just one example and will vary according to individual tastes and dietary needs.